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Archive for the ‘Advice’ Category

14er Food

Thursday, May 28th, 2009

In the immortal words of Dwight K. Shrute “In order to be a winner, Jim, you have to fuel like a winner.” Trail foods are a very important part of any expedition. It doesn’t matter if you’re going on a stroll in the woods with the family or tackling a 5 day hike through bear country. When ever you are maintaining a constant level of activity your body is burning fuel, if you run out of fuel your body will start pulling up the floor boards and tossing in the furniture to keep the fire going.

Most 14ers are going to be a single day event. You get their early, do your thing, and your back home in time for dinner and beers. This makes life a little easier in that you don’t need to bring a bunch equipment and worry about several days worth of hearty meals. At the same time, 14ers are strenuous, and you will be climbing around 3000 feet in altitude to reach the top. While it will be a day trip, you’re going to burn a lot of calories.

The Day Before

Food concerns start the day before your trip. It’s important to give  your body all the things it will need for the following day. We store a certain amount of energy in easy to access places (in your muscles and even in your liver) in a ready to use format. This is energy that is on demand, easy to burn and the first to go.  For people that are generally sedentary you don’t often get through that reserve during your day. For people that are involved in daily activities or strenuous labor it’s not uncommon to deplete your reserves.

To be sure you’re  going to be firing on all 4 cylinders it’s a good idea to stock your body up the day before. Eat a hearty lunch of protein, carbohydrates, and healthy fats (like Omega-3 and olive oil) and a smaller meal for dinner. A pasta lunch with vegetables, fish/seafood/chicken and a hunk of whole wheat bread would hit the spot. I recommend avoiding red meat if you eat it on a regular basis but if it’s a “sometimes food” for you, having a nice 8oz steak wouldn’t hurt either. Hearty does not mean excessive, so don’t over eat. You don’t want to be digesting massive meals all night and feel like crap the next day.

Drink plenty of clean water, to the tune of 64oz or more, depending on your size. Avoid any dyaretics and try and steer clear of alcohol, the better hydrated you are at the trail head the better your body is going to preform. Also, don’t over do it on the sweets. Sugar is an instant energy source and not something your body can store any better then regular carbohydrates. It’s important to get a solid nights sleep so try not to eat more then 2 hours before bed and avoid any caffeine after 4pm.

Game Day

Breakfast, Breakfast, Breakfast. For the love of god eat Breakfast! I know a lot of people complain how they can’t eat in the mornings, they aren’t hungry, and they end up skipping the most important meal of the day. Breakfast gets your metabolism fired up. It stokes the fires of your human machine and gets you ready for the day. Try and get something of substance in you before you hit the trail head. Eat grains, protein, and sugars. Yes, sugars. A stack of multi-grain pancakes, a bagel sandwich with egg and sausage, yogurt with granola and whole fruits, anything! Try and avoid heavy, greasy foods but don’t be afraid of a little bacon.

After you body burns through it’s reserves it starts looking other places for fuel, like your ass or beer belly. Your body has a harder time converting fat into something useful. Fat has to be combined with protein, carbohydrates and oxygen in order to make it a fuel your muscles can use. Your pre-game day meals and breakfast helps to keep useful building blocks in your system for your body to use in energy conversion. Keeping hydrated helps your body make these conversions and transitions faster.

On the Trail

Everyone has their different tastes but essentially what you need is sugars, carbohydrates, anti-oxidants, potassium and any kind of protein you can get. It’s nice to get these things in easy to consume/carry configurations such as GORP, trail-mix, granola, energy bars (I prefer Cliff bars, but your tastes may vary), energy gels, M&M’s, raisins, dried fruits and berries, anything with honey, you get the idea. It’s all about instant energy and trying to replenish those energy stores. Sugar is something your body can start using right away, it has a very low cost to  you to convert into mountain stomping power. Remember to always bring more then you know you’re going to eat, not double, but extra. You never know if a buddy didn’t bring enough or if you end up out there longer then you planned for.

Everyone tends to vary on when they get hungry, a friend of mine doesn’t get hungry until he gets to the top, I on the other hand, munch on the trail. Either way you’re going to want to get something heavy in your belly at some point. I bring Peanut Butter, honey  and banana sandwiches, usually two, and have those along with my snacky foods I’ve been munching on. Just something with carbs that you know is going to make you feel well fed.

After Party

Regardless of what you ate on the trail odds are high you burned a lot more calories then you consumed and once your on the road back home your stomach is going to start making outrageous demands. I’m not proud of it, but, it’s a after summit ritual to hit up a fast food joint on the way back into town. I don’t recommend it, but sometimes you just have to feed the need. Assuming you have a stronger constitution then I do all I can suggest is protein. Any kind of protein. You muscles are in a state of repair and protein will help them rebuild. It will help you recoup faster and make you stronger for the next trip.

In short, eat smart, drink clean water and don’t eat the mushrooms.

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How much experience do I need to hike a 14er?

Tuesday, April 7th, 2009

I’ve been getting some questions from friends recently in regards to how much hiking experience a person needs before tackling a 14er. My initial reaction is to say “none at all!” then frolic around the room. After putting some thought into it I’d have to say that may not be entirely true.

My first trip up was Mt. Quandary and I went with  a couple that thought it sounded like a fun day trip. We approached the mountain with no knowledge, no background, ill prepared and untested. As far as experience goes they where in better physical condition then I was, but I had been hiking all last summer. This was my first hike of the season, it was late May.

The mountain was still absolutely draped in snow so we brought along our snow shoes just in case. The hike up was long, slow, and plagued with frequent stops to take snow shoes on and off. We broke for a mid day snack just above tree line and assessed our situation. The peak looked attainable from our position but never having done Quandary we were unaware of the false summits  and not having spent a lot of time in the back country we were unable to gauge the distance.

The trip to the summit took much longer then expected and I started to get altitude sickness/delirious. I sat about 300 ft. shy of the top and waited for my friends. On our way down the once frosty snow started to melt and become slush. Our snow shoes were post-holing (when you punch through the surface of snow pack and end up thigh deep in snow) and were becoming extremely difficult to use.

We did eventually make it safely back to our car a lot worse for wear. I had severe sun burns all over my face and was fatigued to the point of illness the next day. We did a lot of things wrong and ended up making the trip 10 times more difficult then it needed to be. Had we prepared better, arrived on time and took current conditions into consideration getting back to the car safely would have been less of a survival story and more of a walk in the mountains.

Truth be told almost any one in moderate condition can make it up a 14er but there are a few things to keep in mind. I do not recommend 14ers for anyone with existing heart conditions, light sensitivity, pregnant women, or any kind of diminished lung capacity. The conditions near the top are extremely exposed and the air is thin. Even a healthy non smoking person will notice right away that it gets harder to breath the farther you go up.

If you have never hiked a day in your life I also do not recommend starting with a 14er. Some people might be naturally gifted athletes and claim it’s a cake walk, but for the rest of us its something you might have to work up to. I recommend gaining a little experience with some high elevation hikes in the mountains. If you’re in Colorado Rocky Mountain National Park (RMNP) is a fantastic place to start. There are hundreds of trails with varing degrees of difficulty that are not only beautiful, but up in the mountain air. It’s important to remember that the better prepared (physically) you are the more fun you’ll have on game day.

Once you feel like you’ve put a few miles on your boots and are ready for the big first sumit just remember this: Hit the trail head as early as possible (before 8am at the latest), Don’t start too early in the season (shoot for June or July) because there is a lot more snow up there then you think and always wear sun block. For the love of god, do not forget the sun block.

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Training in the Off Season

Monday, February 9th, 2009

Pre - ramble - amble

It’s been months since I’ve made an accent. Months since I’ve tasted crisp mountain air and months since I’ve seen a Pika.  It’s around the end of August things start getting dangerous on the peaks in Colorado. Afternoon storms roll in earlier and with greater frequency; forcing would be summit-ers to hit the trail head earlier. For some of us this marks the end of our days in the Rockies. We retreat back down to our cities of origin and wait, always keeping on eye to the west.

Winter is hardly considered the “Off Season” in Colorado. To most it’s quite the opposite as ski season begins to mount and snow shoe trails materialize after a summer hibernation.  Back country adventurers of a different sort emerge from the frost; with their wind burnt cheeks, long wiry beards and hair legs they tackle the new landscape of the mountains. Being a new adventurer myself I’m suspiciously absent from this community of outdoors-people.

The snow makes everything just that much more difficult and I never learned to ski as a kid. I’m a black sheep in my state, and yes, I catch a lot of shit for it. However, all hope is not lost because this year I’ve decided to fight back. Typically my winters are filled with delicious beer, warm blankets and the steady sound of muscle turning back into fat. My once tanned and lean body forged by hikes and summits during the summer reverts back to it’s seasonal marshmallowy state. A process, I would like to add, that is very pleasant and with out any discomfort.

Against all historical predictions I’ve begun a winter conditioning program. For the past month I’ve been warming my body and my schedule up to the idea and starting this coming Monday, it’s on.

In days left behind me I lived by the ideas of “I can’t” and “I won’t” as well as a non-verbal apathetic attitude. I talked myself out of activities and opportunities because I felt I had a limited range of ability. Running was an activity I abstained from at all costs, “I can’t run” I would tell people, “I have bad feet”. I had an excuse for just about everything and could argue my way out of personal accountability. I would get upset at my declining physical condition, but had convinced myself, it wasn’t my fault.

The past few years have done wonders to break down those walls I had painstakingly constructed. I started going for walks every day, I stopped drinking soda, I paid more attention to how much food I was shoveling in my mouth and with every incremental adjustment I made I could feel my heath improving. I had plenty of set backs but managed to quit smoking, lost 30lbs of body fat and started participating in an active life style. I “can’t” can go fuck it self.

The Program

I’m in much better shape these days but still a little doughy around the middle and after 5 months of loafing could use a little warm up. After some careful reading I put together a nice routine that will get me ready for more intense climbing (both rock and trail). The idea is to introduce new elements of fitness gradually to help prevent injury or initial fatigue so I don’t turn myself off right out of the gate. My first step was to experiment with times of day I could fit a 30 to 45 minute work out in. I’ve always tried to do exercise after work but would always end up talking myself out of it or missing a lot of social activities. After some schedule tweaking I found the early morning, before work, was the best time for me.

For my warming up phase I chose to do 3 days of cardio for 30 to 45 minutes, 2 days of resistance training, and 1 to 2 days of cross play. Looking at it all written out it tends to sound a little daunting. The key is _not_ to start doing the full routine all at once. I took a little over a month to start introducing each element of the routine. I already did occasional yoga and climbing at the gym a couple times a week at a recreational level as fun after-work activities, so I already had my cross play figured out.  For my cardio I opted to start running, you really can’t beat it, and I pulled a beginner resistance training program from a climbing book I had.

Starting with one day a week it took me 3 to 4 weeks to begin running every Monday, Wednesday and Friday morning. I still cant’ maintain a consistent 30 minutes of activity (I really just need to start pushing it) but I’m averaging around 2 miles a run. For me, that’s huge, and I love every minute of it. I’ve always heard of people who were addicted to running and I always thought they must belong to a weird cult. Well, I’m drinking the Kool-Aid  and I feel fantastic. As weird as it sounds, just running across the street to beat traffic is nearly effortless. I feel like I’m 40lbs lighter.

While I was ramping up my running I started doing resistance training once a week. The routine I selected is designed to work major muscle groups and areas of the body that tend to get injured for beginner climbers. This is to help wake up my sleep muscles and get my body to start producing more energy. This type of work out won’t get you ripped, in fact it will do just the opposite and make you lean. For phase 1 fat loss and general health is the goal. I try to spend no more then 45 minutes in the gym and I increase my weight at a _very_ gradual level.

  • Crunches
  • Leg Press
  • Calve Raiser
  • Lat Pull
  • Bench Press
  • Seated Row
  • Shoulder Press
  • Inner Shoulder Rotators
  • External Shoulder Rotators

I use enough resistance to do each exercise for 2 sets at 15 reps. I know I’ve hit the sweet spot when I can just barely hit 12 to 13 reps on my last set. So far this has worked out fairly well for me and I anticipate keeping this up for at least 6 weeks before moving on to a more intense/traditional resistance program.

While I find it important to stick to a schedule, I’m also finding it important to know how to be flexible. As my friends and family become more aware of my increased activity level I find them wanting to engage in these activities with me; Yoga with the girl friend on Fridays, running a 5K with a huge group of friends on Thursday and getting everyone together to do some climbing when ever possible. While not in my program all of these things are beneficial and enrich my life because they are shared with friends.

Pika’s, you’re on notice, I’m going to be a lean, mean mountain crushing machine come this summer so steer clear! . . . ok, I’ll probably still stop and try to pet you, but I’ll be all kinds of ripped when I do it.

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What Do You Need to Hike a 14er?

Thursday, September 11th, 2008

What do you need to hike a 14er? Grizzly balls of steel and calves as dense as a dying star. OK, maybe you don’t need balls of steel or calves like Lance Armstrong, in fact you really don’t need a whole lot more then a few necessities, a plan and a willingness to adventure.

For a moment I’m going to assume this is your first summit attempt. I’m going to assume you’ve picked one of the more accessible 14ers (probably a class 1 or 2) and that you’re doing your trip in the summer/fall before the snow has swept in. This is what I would consider to be a basic 14er kit in order of importance:

  1. A Plan: First thing first, have a plan. Look up the peak you’re looking to summit on a site like 14ers.com or any guide book that will spell out how to make your accent. I would even go as far as to print out a map or purchase a National Geographic map (they are seriously awesome maps and if you plan to be an out doors-person I recommend it) of the area. After you know where you’re going, what you’re doing and whom you’re going with, tell your friends and family. I recommend writing an email that details what mountain you plan to climb, when, what car you’re going up in, what clothes you will have on and when you anticipate on being home. I know it seems like over kill but in the event something goes horribly wrong you want the people who will be looking for you to have as much info as possible. Plus, it lets everyone know just how awesome you are.
  2. Boots: Not everyone can afford a super hot pair of boots, especially if you’re just “trying this out” but from my experience you are going to want three things out of your footwear, a rugged sole, high tops and water proof. A rugged sole saves the bottoms of your tender feets and will help you last longer. Most, if not all, 14ers are composed of uneven trails and rocky summits. A good high top boot will help save your ankles, trust me, you’ll be thanking me on the way down. Those nasty rocks your rugged soles are protecting you against also provide marvelous opportunities to roll your ankles (this is especially important if you’re new to hiking). The mountains can also be a snowy/wet place to be. Melt off happens year round and the trail up can sometimes involve large patches of snow and stream crossings; having a water proof (NOT water resistant) boot will save you from blisters and torn up feet later down the trail. Try finding all of these features in a mid weight boot, something that fits snug and isn’t too heavy. Your feet will thank you.
  3. Backpack/Hydration: Do not worry about looking like a goof, nearly everyone brings a backpack. Those that don’t either don’t know what they are doing or are capable of consuming rocks for lunch. Personally I have a Camelback backpack and hydration system. I find about 2 liters is necessary for most day trips up a peak. That and it’s nice not to have to carry anything in your hands, it’s safer and it makes the hike that much more enjoyable. Don’t get too carried away here, you do not need a backpacking bag, just a good backpack with a hydration pouch and a chest strap should do. At the very least a normal backpack will suffice but I promise you will be wishing you had a Camelback.
  4. Food: Always bring something to eat. It doesn’t matter if you plan on having lunch at the top or not but always bring three or four Cliff Bars/granola bars and a sandwich/something hearty. In the event you are out later then you anticipate it’s always good to have some extra food. I could write an entire article on trail foods but what it boils down to is you’re gonna get hungry. It’s also a safety measure; if you get lost and end up spending the night terrified and cold at least you won’t be hungry to boot. Just try and avoid anything with excessive packaging or anything that will rot/go bad.
  5. First Aid Kit: At least one person in two should have a basic first aid kit. Again, I know that sounds excessive but if you get split up and something goes wrong you want as many people as possible to have access to a first aid kit. Some things your kit should have would be bandages, both big and small, sun block (at 14000 feet there isn’t a whole lot between you and the sun), an ACE Bandage type wrap, pain killers, Neosporin, and if possibly some type of After Bite (It smells something awful but works amazingly well). You can purchase a full first aid kit at nearly any outdoor/sporting goods store that will have everything you need. I’ve had the same first aid kit for a few years now and I’m constantly surprised at how many times I go back to it for totally random stuff. All it takes is a bee sting or a gouged eye to ruin a perfectly lovely day.
  6. Outerwear: This can vary from season to season but the basics should be a light pull over, a water proof (NOT water resistant) jacket, spare socks (seriously, you never know), a pair of sunglasses and a warm hat (like a beanie). I may exclude some of these things if it’s later in the season and I’m aware of the conditions at the top but if it’s still spring and moving into fall the temperature at the bottom can be vastly different from whats on top. Dressing in layers always helps and being able to adjust those layers as you go will make you more comfortable. At the very least bring a rain jacket and a warm hat.

There is a LOT of other stuff you can bring with you, but the goal is to travel as light but as safe as possible. You want your alpine experience to be as enjoyable as you can make it and the more you go the better idea you’ll have of what it takes to stay safe and have fun.

Here is what I have with me personally when ever I go up solo or in a group:

  • Base layer: Under Armor boxers (eliminates chafe, you know, for boys ;)), Smart Wool socks, Under Armor Moc Turtle (depending on the season).
  • Outer layers: short sleeve Northface wicking tee (light weight and it pulls the moisture off your body) or any other kind of shirt that wicks, Northface zip pants or shorts (again I buy items with a quick dry/wicking feature) and a wide brimmed hat.
  • Optional Layers: I always carry a light weight micro fleece, a knit beanie, a thin pair of Under Armor gloves (they double as my glove liners during the colder seasons), Marmot Precip rain shell, and a Turtle Skin neck warmer/face shield (depending on the season).
  • Food: A honey and peanut butter sandwich, four Cliff Bars, 2 liters of water and sometimes some home made trail mix or home made energy bars. I can’t count the times others have come under-prepared and I ended up sharing my food so I always bring a little extra.
  • Other Stuff: First Aid kit, small tube of SPF 30 sunblock (always reapply at the top!), camera, trip log (I keep times, and notes about the trail), a pen, a willingness to lead people in to certain danger and out again, Camelback Backpack, lip balm, a pair of Oakley sunglasses, an adventurous attitude, a safety whistle (Do not use unless it’s serious or your really scared) and a pocket knife.
The Thinker on Mt. Lincoln

The Thinker on Mt. Lincoln

It’s a lot of stuff, not all of it is necessary but it makes me feel better prepared. Just keep in mind these things: You’re gonna be out there for more then 3 hours, it could get wet, it could get cold, and you could get lost. If you cover your bases for those things then you should do just fine. Oh and remember, bears eat people.

Posted in 14ers, Advice, Gear | 1 Comment »

Trail Cohabitation

Monday, July 28th, 2008

Yes boys and girls we all have to live together on the trail whether we like it or not and after my trip up the commercially groomed peaks of Grays and Torreys I think it’s time for a little Trail Etiquette: 101.

Trail Etiquette: 101

Most human beings have a good sense of do’s and don’ts when in public but you put them in the wilderness and it’s like they think their Mother isn’t watching. Being in the great outdoors does not give you an excuse to lose all since of civility. Just because the marmots can get away with it doesn’t mean you can too, I know, it’s terribly unfair.

Etiquette Tip #1: Right of Way

If there is one thing you take away from this let it be the Right of Way. On Grays and Torreys I easily encountered over 100 people on the trail and an embarrassing 5% of them even had a clue. Right of Way is very simple, if you are going down hill you yield to anyone going up. There is no circumstance where this is not true. You could be getting chased by a gang of rabid bears carrying lead pipes and chains and you will still be expected to give right of way to any hikers coming up. Seriously, the bears already know this and they would wait politely.

Trails are tight quarters that usually only accommodate one way traffic. If you are heading down hill and see a hiker coming up it is your duty to step to the side and let them pass. Do not expect a thank you, this is a thankless gesture, you’re not doing anyone a favor you’re just doing your job.

Just think of it this way, people going up hill are in low gears already. They aren’t moving fast but it’s taking a lot of effort to make it happen. When you’re going down hill you’re practically in neutral, sure it’s hard on the breaks but your not burning any gas and it doesn’t take much to get the ball rolling again.

Etiquette Tip #2: Giving way

I don’t know why I even need to mention this one. If one or more people are coming up behind you, pull over. It doesn’t matter if your going up or down, if someone is coming up on your six you move your slow ass to the side of the trail. There is no shame in this, the person passing you isn’t going to get a medal for getting there first but you may find the business end of a trekking poll making acquaintance with your tender nether regions if you don’t.

Etiquette Tip #3: Popping Your Top Off

Listen, unless your packing a beer belly and haven’t seen the sun in 20 years I don’t want to see it. If it’s too hot to keep your muscles under a shirt then you should just stay home and have a pizza. I’m not kidding, have some ice cream too.

Etiquette Tip #4: This Is Not Your Living Room

I know, I know there’s a mountain goat off to the left, I know it’s hot out and you need to take off your zip pants, I know you have absolutely no consideration for anyone around you but keep your shit off the trail. You are holding up traffic, cluttering up the trail and just generally pissing everyone else off. If you need to take a picture, adjust your what-ever, then do it any where else but directly in the middle of the trail.

One clue that might help decide if your breaking etiquette on this one is when there’s 5 people standing there looking at you, angrily, waiting for you to pick up your crap and move. The wrong thing to do in this situation is to apologize, giggle, and not move. This is another good way to become a trekking pole popsicle.

Etiquette Tip #5: If You See a Piece of Litter, Pick it Up!

This isn’t funny at all, if you see someones trash that they calously left behind, pick it up. I’ve picked up some pretty vile things (read, maxi pads) that inconsiderate people have left on the trail (seriously it was pretty gross). As a result of this I carry a plastic bag so I don’t have to touch icky stuff but I’m still able to help out.

Each time we step foot on a trial or a wilderness area we are having a negitive impact on the surrounding wild life. Now, I’m not some granola eating hippy from Boulder (I do, however, love granola) but I enjoy pristine trails with minimal sings of human impact. I get out to get a way, so stop bring “a way” to the “out” and leaving it there, or, in the very least help us pick it up. If it makes  you feel better smear the contents of your bag on that Land Rover you saw at the trail head. You know that bastard probably doesn’t even recycle!!

Etiquette Tip #6: Poop Bags and You

First of all, I’d like to say thank  you for picking up your dogs poop and secondly I’d like to say go to hell for leaving a bright orange bag of poop right next to the trail. I’m not sure you are aware of this but there is a great invention called a backpack. It fits snuggly on your back and has many compartments to hold your various snacks and sports drink bottles. Now a days they also make backpacks that fit our K-9 companions and believe it or not they really don’t care what you put in there. In fact, you could probably get away with putting a bag of poop in there! Crazy! I know!

Again, thank you, but no thank you. If your gonna bag your dogs poop, and I comend you for going half way, please pack it with you. I know it’s gross, but hey, you broght the dog not me.

This concludes our Etiquette 101 session for the month, however I’m sure I’ll find more things to complain teach about very soon but remember, your Mother is always watching, Mother Nature.

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